Plan of Instruction for Lifetime Wellness/Fitness and Conditioning Make-Up

Fitness & Conditioning; Lifetime WellnessTeacher: Antasha Jefferson, Samuel Craft, & Cecil VanhooksGrade Level: 9th-12th

Textbook: Lifetime Health (HRW) Chapter(s): Six (6)

Please review ALL three pages.

Fitness Components Emphasized: Skill-Related Fitness and maintenance/improvement of Health-Related Components of Fitness

Purpose: To enable students to earn an additional three to five points to enhance grade.

Standard/Outcomes: 1. Students will demonstrate knowledge of physical fitness concepts and the benefits of

maintaining an active healthy lifestyle.2. Demonstrate knowledge and understanding of the questions, fitness concepts, and processes

of physical fitness.3. Participate to meet experiential and interactive goals of the lessons.

INSTRUCTIONAL PRACTICES

May 3, 2020-May 11, 2020

How do you find your heart rate (check your pulse)? Please use the attached worksheet to complete calculations for each of the following throughout the week. Resting Heart Rate (RHR), Target Heart Rate (THR), and your Maximum Heart Rate (MHR). Make sure to submit all assignments by Sunday evening each week.

Identify and locate two places where you can check your heart rate (pulse). List the location of each:

o Radialo Carotid

Calculate your Resting Heart Rate (RHR)- The RHR should be taken first thing in the morning upon waking up and before getting out of bed.

Calculate your Target Heart Rate, and Maximum Heart Rates

Perform each activity listed below. Take your heart rate at the end of each activity. Use your carotid or radial artery and count the beat for six (6) seconds. Add zero (0) to the number that you count.

ACTIVITY HEART RATEResting Heart RateStandingMedium Paced WalkPush Ups (10); Wall (If needed)Jump Rope, or Jump in PlaceBleacher steps, bench, or step stool (1 min.Run In PlaceJoggingAfter Workout Stretching (Cool Down)Your Choice_______________________________

Resources:

1) RESTING HEART RATE:Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist or neck. Count your pulse for 15 seconds (use a stopwatch to track the time) and multiply by 4 to find your one-minute’s worth of a Resting Heart Rate. **If you are having difficulty locating your pulse, put your fingers on the bone located on the inside of your wrist, then move them a finger tip’s length/centimeter toward the midline of your wrist. This should help you find it. Another option is to use your Carotid Pulse, which is located on your neck underneath the point where the side and bottom of your jawbone meet.**The healthy average Resting Heart Rate is anywhere between 60-80 beats per minute.

The American Heart Association states that, “Even if you’re not an athlete, knowledge about your heart rate can help you monitor your fitness level — and it might even help you spot developing health problems.

Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate varies from person to person. Knowing yours can be an important heart-health gauge.”

RADIAL PULSE CAROTID PULSE

Activity Reflection Questions1. Why is it important to calculate your resting Heart Rate (HR)? How do you

TRULY get your resting HR?

2. Which activities produced the lowest Heart Rates? Why do you think this is the case?

3. What do you think happens to your RHR over time if you have a regular workout program? Why?